I de-coded the workouts and transferred them into a training book which I took with me to the gym, because once I start lifting, making sense of tables is not one of my strong suits ;-)

First workout of type A of stage 1 (short, in my book: 1/A1) was:
- 15 squats, 60 sec rest
- 15 squats, 60 sec rest
- 15 push-ups, 60 sec rest
- 15 seated rows 60 sec rest
- 15 push-ups, 60 sec rest
- 15 seated rows 60 sec rest
- 15 step-ups right leg, 15 step-ups left leg, 60 sec rest
- 8 prone jackknives, 60 sec rest
- 15 step-ups right leg, 15 step-ups left leg, 60 sec rest
- 8 prone jackknives, 60 sec rest

... with a column behind it for "weight used", and a neat checkmark after that. (Except where it says, "ouch", where I fell off the Swiss ball.)

So, it was "everything from the table in NRoLfW that is in a row with "workout #x" is part of "workout #x", and only one workout is done per day".

It *is* a rather short workout, made to get into the habit without getting scared, I think. Compared to what I got from the trainers at the gym, it was 1/4 the length, however, it was about 4 times as effective, judging by the progress I made.

The workouts *do* get longer. Much longer.